The effects of inactivity: can it increase health risks?

Got a moment? Maybe not – it feels like we’re busier than ever before. But did you know that being active is one of the most important things you can do for your health and wellbeing, as it can help prevent and manage over 20 chronic health conditions?¹

Despite that, we might find we’re moving our bodies less. More than a third of us live with persistent pain and more than 80% of the world’s adolescents aren’t active enough.^2,3

Movement can help prevent and manage over 20 chronic health conditions...

More movement may help improve ...

We’ve spoken to Dr Fraser Quin, Executive Director of The British Society of Lifestyle Medicine* (BSLM), an independent charity dedicated to informing people about the way their daily life shapes their overall health.

“Physical inactivity is a significant cause of chronic disease, and sadly it leads to an estimated five million deaths globally, every year. Currently there are limited solutions offered through general medicine and healthcare, which is why we place such an importance on addressing these issues so we can help to improve the health and wellbeing of individuals. That’s why we are supporting the Holland & Barrett initiative to get people moving more. Whether it be walking, or just squats in the kitchen, five minutes of exercise can significantly improve our aerobic endurance, so resources like Holland & Barrett’s 30-day movement challenge calendar is a great guide to the simple things we can all do to improve our fitness, and ultimately our overall health outcomes.”

What do we need our joints, bones & muscles for?

It might seem basic, but it’s important to understand the difference between our joints, bones, and muscles! Although they work together, they have different functions and need different things to stay healthy.

• Joints are where two bones meet. It’s important to keep them flexible and well-supported to keep joint pain at a minimum.
• Bones provide structure to the body. To stay healthy, bones need to be strong and dense.
• Muscles relax and contract. They push and pull your bones and other body parts, both to help you move and to control unconscious processes in the body. Strong, flexible muscles help you move more easily.

How can we look after them?

Just as with any health condition, it’s not possible to completely remove your risk of developing joint, bone and muscle issues.

Some contributing factors, like genetics and sex, are outside of our control. But taking certain steps can help you reduce your chances of poor musculoskeletal health – and the sooner you start, the better.

As a population, we’re 20% less active than in the 1960s, and we’re set to be 35% less active by 2030 if trends continue.³

Consider the following wherever you can:

• getting at least 30 minutes of moderate aerobic exercise (like jogging, brisk walking, or cycling) 5 times per week.
• doing muscle-strengthening activities (like lifting weights, hill walking, or yoga) at least twice a week.⁴
• following a balanced diet: getting all the nutrients you need can help keep your energy levels high and your joints, bones, and muscles strong. Maintaining a healthy weight is also one of the most significant ways to reduce pressure on your bones and keep them strong and dense. The NHS Eatwell Guide provides more information on getting a balanced diet.
• staying hydrated: water makes up a significant portion of your joints, bones, and muscles. The NHS recommends we drink at least six to eight cups or glasses of fluid a day (water, lower-fat milk, and sugar-free drinks including tea and coffee all count).⁵ 
• not smoking: Smoking is associated with a higher risk of osteoporosis.⁶ 
• limiting your alcohol intake: the NHS recommends drinking no more than 14 units of alcohol per week.⁷

While it’s best to follow these as early in life as possible, it’s never too late to start making changes!